Whey proteins are found in milk. Manufacturers separate the whey, then dry it to make supplements. People mostly use whey supplements to support muscle gain, recovery, daily protein intake, and weight management.
Whey isolate has more protein per gram. It also has less lactose, fewer calories, and less fat compared to whey concentrate.
Milk has two main proteins: whey and casein. These proteins separate during cheese making. Casein makes the curd, and the leftover liquid contains whey proteins, lactose, minerals, and small amounts of fats. Manufacturers dry the liquid to make whey protein supplements.
Whey protein concentrate has about 35-80% protein. Manufacturers change protein concentrations based on the purpose of the protein powder.
Eighty-percent whey protein concentrate has about 4–8% fat and 4–10% lactose. It also contains minerals like calcium, magnesium, zinc, potassium, and sodium.
Lower-protein whey concentrates are used in processed foods and baking to improve flavor, texture, and shelf life.
Higher-protein whey concentrate (80% or more protein) is mainly for people who want to build and maintain muscle and improve fitness.
Pros of whey concentrate include:
- It provides a good source of protein. Generally, whey concentrates contain about 80 grams of protein per 100 grams of powder.
- It provides minerals like calcium, magnesium, zinc, potassium, and sodium.
- It’s more affordable than whey protein isolate.
Cons of whey concentrate include:
- It has less protein than whey protein isolate.
- It contains more lactose, which can upset digestion in people with lactose intolerance.
- It has more calories, carbohydrates, and fats. So, it might not be the best choice for people who follow a strict low-calorie, low-carb, or low-fat diet.
- It’s not suitable for people with milk allergies.
Whey protein isolate contains at least 90% protein. It also has small amounts of lactose, fat, and minerals.
Whey isolate undergoes more processing than whey concentrate. It requires additional steps to filter out more protein. This also removes other nutrients such as fats and minerals.
Whey isolate is popular among people aiming to build or maintain muscle. It’s also helpful for athletes on low-carb diets since it has more protein and fewer carbs.
People with lactose intolerance may also choose whey isolate for easier digestion.
Pros of whey isolate include:
- It contains a high amount of protein, offering 90 grams or more per 100 grams of powder.
- It contains small amounts of lactose, making it safer for people with lactose intolerance.
- It has low carbohydrate and fat content.
- It has fewer calories than whey concentrate.
- It’s easier for your body to absorb.
Cons of whey isolate include:
- It contains fewer minerals.
- It’s not suitable for people with a milk allergy.
- It costs more than whey concentrate.
Whey isolate and whey concentrate have some key differences:
- Protein content: Whey isolate has at least 90 grams of protein, while whey concentrate has about 80 grams or less per 100 grams.
- Lactose content: Whey isolate has less than 1 gram of lactose per 100 grams, while 80% whey concentrate has about 4-10 grams of lactose per 100 grams. Lactose-reduced whey concentrate is also available; it typically contains less than 6 grams of lactose per 100 grams of powder.
- Other nutrients: Whey concentrate contains more calories, carbohydrates, fat, and minerals.
- Processing method: Whey isolate is more processed. It goes through extra steps, like filtration and purification, to increase the protein content.
- Solubility: Whey protein isolate dissolves more easily than whey concentrate.
- Heat resistance: Whey protein isolate is better for cooking because it doesn’t break down as easily when heated.
- Taste and texture: Whey isolate has a more neutral taste and is less creamy compared to whey concentrate, which has a creamier and sweeter taste.
- Digestion and absorption: Whey protein isolate is easier to digest and absorb because it is more purified and contains less lactose and fat.
- Cost: Whey concentrate costs less than whey isolate.
When buying whey supplements, consider these key factors:
- Look at the ingredients: Some whey supplements have other ingredients, like caffeine, creatine, and beta-alanine. You can check the ingredient list to make sure the protein powder has everything you want and nothing you don’t need.
- Check for third-party testing: The U.S. Food and Drug Administration (FDA) doesn’t regulate dietary supplements the same way it regulates drugs. Manufacturers are responsible for supplements’ safety and proper labeling. Some manufacturers use third-party laboratories that test supplements to ensure the supplements have the ingredients listed on the label and do not contain harmful compounds. Look for a seal from one of these labs on the product.
- Consider your dietary needs: Whey isolate is a better choice if you have lactose intolerance or follow a strict low-carb, low-fat, low-calorie diet.
- Check the expiration date: Make sure to look for the expiration date to buy a safe and effective supplement.
- Consider your goals: Both whey concentrate and isolate support building muscle when combined with resistance training. Whey isolate is the best choice if you want to get the most protein while eating the fewest calories, carbohydrates, and fats. Otherwise, whey concentrate is also a great alternative because it provides a lot of protein at a lower cost.
- Factor in your budget: Whey isolate is more expensive than whey concentrate. You can look at the price per serving and choose a product that matches your budget.
Both whey isolate and whey concentrate can help build and maintain muscle. Whey isolate contains more protein than whey concentrate. It’s more suitable for people who can’t digest lactose well, athletes on low-carb diets, or people who want to take more protein with fewer calories and fats.
Whey concentrate is often more affordable and has a sweeter and creamier taste.
